Search
Close this search box.
Search
Close this search box.
Facebook Youtube Instagram Linkedin Pinterest
Facebook Twitter Youtube Instagram Linkedin Pinterest

How to Make a Plant-Based Diet Work in Sport

AthletesEducators

Stephanie Miezin headshot.Content Warning: This article contains mentions of eating disorders.

Being a plant-based athlete can be complicated, but it’s a choice that many athletes have made. If you’re considering switching to a plant-based, vegetarian, vegan, or flexitarian diet, there are a few things to consider, especially if your goal is peak athletic performance.

“A plant-based diet is not inherently better or worse for health or athletic performance. It all comes down to how you’re doing it, what foods you’re actually choosing, and what the dietary quality looks like,” says TrueSport Expert Stephanie Miezin, MS, RD, CSSD, the Director of Nutrition for the NWSL team, KC Current. Here, she’s sharing the pros and cons of a plant-based diet, and how you can make one work as an athlete. And don’t forget to visit the TrueSport Nutrition Guide for more fueling guidance!

 

What does plant-based mean?

Plant-based and vegan diets are essentially the same thing: A diet that eliminates animal products and byproducts, focusing on foods that come from plants instead. People who consider themselves vegan are often driven primarily by ethical concerns for animals and will 100 percent eliminate those animal products.

However, plant-based diets can have some nuance, says Miezin. “There is no precise, agreed-upon definition of plant-based,” says Miezin. “Typically, the way that it’s used now is just as a different way to say vegan. But it can be less restrictive because to be plant-based is simply saying that the foundation of your diet is plants.”

Unlike veganism, which has a rigid definition, some people who consider themselves plant-based will consume small amounts of meat or the occasional meat product. This approach is often called ‘flexitarian.’ You can also elect to be plant-based but still include animal byproducts like dairy, eggs, and honey. As long as your diet is primarily made up of foods from plants, you can consider your approach plant-based.

 

Pros of a plant-based diet for athletes

  • It’s easier than ever to have a plant-based diet that still meets your nutrient needs as an athlete, thanks to the popularity of plant-based foods that contain necessary nutrients like protein. Many restaurants now offer plant-based options on their menus.
  • If done thoughtfully, it can be a very nutrient-dense diet. “If you’re eating a lot of vegetables and whole grains along with simple protein options like tofu, nuts, and seeds, it can be very healthy,” says Miezin. “If you’re eating more plants than a typical American diet tends to include, inherently, you’re going to be getting more fiber, minerals, vitamins, phytochemicals, antioxidants, and prebiotics.”
  • Many types of sport fuel are vegan, so fueling workouts themselves isn’t an issue. You may struggle to balance your nutrient needs outside of sport, but plant-based athletes often don’t have issues fueling with sports drinks, gels, fruits, granola bars, and other simple carbohydrates.

 

Cons of a plant-based diet for athletes

  • Plant-based diets are restrictive by nature, says Miezin. If you have a history of disordered eating or eating disorders, avoiding all animal products and byproducts can be another way of having a restrictive diet.
  • You need to pay more attention to food labels to make sure your choices are plant-based, and also to make sure that you’re getting enough protein in your diet. Protein, iron, omega-3 fatty acids, and vitamin D in particular can be difficult to get for plant-based athletes, though Miezin notes that plant-based protein options have become more and more accessible. (If you’re concerned about your iron or vitamin D levels, ask your doctor to check them.)
  • It may not be easy to always find plant-based options. While they are becoming more popular, Miezin notes that if you’re on a team that travels frequently or you’re not always in full control of your meal options, it can be difficult to eat enough.
  • Plant-based and vegan products have a ‘health halo,’ where they’re assumed to be healthy just because they are vegan. But unfortunately, plant-based diets can end up being low in micronutrients, especially if you tend to eat more plant-based frozen and fast-food options. “Just because something is vegan, we can’t assume that means it is automatically a ‘healthier’ choice,” says Miezin.
  • You’ll need to find the right balance in choosing plant-based foods. Just like in an omnivorous diet, there are plenty of more and less-nutrient rich options to choose from. For example, ultra-processed plant-based foods tend to be less nutrient-dense, but a diet that avoids them entirely and focuses only on whole foods can end up putting you in a caloric deficit, especially if you’re training and competing at a high volume, says Miezin. Researchers have found that runners eating a vegan diet failed to meet their caloric needs at a higher percentage than those who were eating more standard diets. This may be because plant-based foods tend to be high in fiber, which can make you feel full faster and not get enough overall calories.

 

How to make it work

  1. “First of all, we need to ask: ‘Are we getting enough overall calories coming in? Are we getting enough carbohydrates coming in?’ Both of those questions can be largely answered with plant-based foods,” says Miezin. “Those are the most important questions an athlete needs to focus on, first and foremost. Then, we need to check on protein and fats to make sure there are enough of those, as well as micronutrients like iron and vitamin D.”
  2. Tofu bowl with rice, veggies, and avocado.Plants are health-promoting—but that means focusing on whole food, usually minimally processed plant-based foods as the foundation of the diet. “In general, higher plant consumption is associated with better health outcomes in the long term,” says Miezin. “If we’re eating more plants, we’re likely to have better muscle recovery after training and better immune function.” A bowl with rice, black beans, tofu, tomato, onion, avocado, cilantro, and spinach topped with a squeeze of lime is going to be a great source of many key nutrients.
  3. Remember that your diet shouldn’t be about the label, especially if your goal is to be healthy and you are eating plant-based for that reason versus ethical reasons. “It’s always going to come back to the actual nutritional quality of your overall diet,” says Miezin. “For example, Greek yogurt is considered healthful as it is rich in protein and calcium but isn’t plant-based. Coconut oil is plant-based, but very high in saturated fat. Being plant-based or not doesn’t mean a food is a better or worse choice. We need to consider the nutrition each food provides and how that fits into overall dietary needs.”
  4. Do your research. Have a list of easy plant-based meals that are available in different chain and fast-food restaurants, as well as good snacks that are typically available at gas stations and convenience stores. If you’re going to be staying at a hotel for a tournament and eating at their breakfast buffet, phone ahead to see what the plant-based options are, so you know if you need to pack extra food.
  5. Always have snacks on hand. Since plant-based options can be hard to find in some places, it’s a good idea to have a granola bar, bag of trail mix, fruit or other plant-based snack you like with you at all times.
  6. Relax the rules if necessary. Remember, there is no one definition of a plant-based diet, and allowing some latitude will help you avoid overly restrictive eating patterns. If you do find yourself more focused on what you can’t eat, or if you have a history of disordered eating or eating disorders, you may want to work with a registered dietitian who has a sports nutrition background and can help you develop a plan to fuel appropriately, says Miezin.

_________________________

Takeaway

A plant-based diet can work for athletes, but to get the vitamins, minerals, proteins, carbohydrates, and fats that you need to fuel your training and your recovery, you’re going to need to regularly assess your diet to make sure you are getting all the nutrients you need. You should also regularly reflect on your ‘why’ when it comes to your choice to eat plant-based and make sure that you’re not using it as a way to restrict your food intake.

Related Content

Loading...
1 2 … 32

Join Us

Subscribe
Shop TrueSport
Host TrueSport

TrueSport logo without icon in white.

© 2025 TrueSport | Privacy Policy | Terms of Use | Sitemap

Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.